The Struggle Within

One of our greatest strengths is our ability to adapt to the demands of life. This adaptability is one reason for our long period of development (considering that many mammals are mature within their first two years of life). It allows us to be better at anything that we do regularly, especially the things that we do from childhood on. Over time, the nervous system learns which postures and movement patterns that we use most often, and slowly changes the body to better perform these actions through a cyclical process of destruction and creation at the cellular level.  Those constant pressures shape us as we move through our lives, and take a toll on our bodies as we age.

As is so often the case, our advantage comes with a drawback. While our ability to adapt makes us more efficient and better at any task that we regularly undertake, the nervous system that is responsible for this process makes no distinction between beneficial and detrimental adaptations. So while it becomes easier to do the task at hand, the adaptation that makes it easier may eventually cause discomfort or movement dysfunction. For example, the forward neck and rounded shoulder posture that develops in those that spend years sitting for extended periods may eventually lead to shoulder, back, or neck pain if left imbalanced (this is called an upper-cross syndrome in physical therapy and corrective exercise).

Regular exercise helps to keep the skeletal muscles balanced and supportive. Dedication to a functional movement program will stave off postural distortion; those that already suffer from muscular imbalance can improve their posture and even retrain their nervous systems to replace a poor habit with a healthy habit with a corrective exercise program. While you will improve the most under the guidance of a professional trained in corrective exercise techniques, there are steps that can be taken even if you do not have a physical therapist or personal trainer.

Consciously strive to improve your habits. First, be aware of your posture and body positioning. You will not be able to fix your posture until you gain awareness of when it is incorrect. Try to sit with both feet flat on the ground and both hips supporting the upper body's weight. Your body is a chain, so every part, from the ground up, that is out of place will make it harder to maintain correct posture. If you regularly carry a bag or backpack on your shoulder, or hold a phone to your ear for an extended amount of time, try to alternate carrying the weight on each side of your body. Finally, use visual feedback from a friend, coach, or mirror to constantly strive for better posture during all exercise. Every movement is an opportunity to practice proper postural stability and control.

Postural correction is a long and difficult process. Do not get frustrated, remember that it may take years before the skeletal, muscular, and nervous systems are fully reset, just as it took years of improper positioning to create the problem. Make sure to share this with anyone that it may help. To parents and teachers: the easiest problem to fix is one that does not develop, encourage children to maintain proper posture and alignment even though they will not understand its benefits for years to come.

Get to the CORE of the Matter

We all want to look good and be confident in ourselves, and it's no secret that most of us want to be healthy and fit. One of the most prized possessions of the fitness enthusiast is the six pack, eight pack, washboard abs, or whatever you want to call it. Meeting new clients, I hear a colorful assortment of terms describing the less than pleasing results of sedentary living; they refer to their midsection as a spare tire or beer belly, complete with love handles or a muffin top (conversations as a personal trainer are colorful).

You might've tried a few sit ups, realized how difficult it can be, and given up. Maybe you've slaved away, doing crunch after crunch, wondering when you'll get the results that you want. You're possibly trying to rebuild after a pregnancy or surgery. Whether you're on that road right now, or just trying to find the road map, I have some news that might be hard to swallow: It's harder than you think.

Please give me a second to explain. It's more difficult because you are not thinking about the whole picture. Your core consists of everything between your shoulders and your hips. It is the home of your center of gravity, and it is WHERE ALL MOVEMENT BEGINS. Your core is so much more than the single muscle in front that we refer to as a six pack. In addition to movement, it also contains THE MUSCLES THAT ARE USED TO BREATHE. Many aches and pains that you feel, including most lower back pain, come from imbalances and the incorrect engagement of the core musculature. Any core exercise routine needs to address the lower back, sides, and hips, as well as the rectus abdominus, or abs.

Today it's time to get down to business. Chicago Fitness Training is going to outline the progression to the core you want. More importantly, we will give you the map to the core you need to stay functionally sound, perform better, and live free from pain. It is a surprisingly simple progression. The first step is to engage and strengthen the internal and external stabilizers. The basic exercises are plank, bridge, and side plank; where you hold the your body off of the ground with your elbows, hands, or shoulders, and feet. Begin with 20-30 second holds and progress until you can hold each position for two minutes. Once stabilization exercises begin to feel easy, you are ready to move.

Movement, or dynamic exercise, consists of bending, side bending, and twisting. Start by doing a continuous transition between the plank and side plank, then slowly add in some of the tried and true core exercises that we've been doing since gym class (some examples: sit-ups, supine leg raises, good mornings, russian twists). These movements should be performed singularly (Do NOT bend and twist simultaneously at this point in your progression!) Proper stabilization and control of the core should occur during all movements. This means that the internal stabilizers should be engaged (tightened), and that spine should remain properly aligned with movement occurring by properly counterbalancing or folding at the hip joint. Move in a slow and controlled manner. An exercise should only be continued for as long as proper form and stability are maintained before resting or moving on to the next exercise.